50 Overnight Oats Recipes for Weight Loss

These easy oatmeals take only minutes to prep the night before and are perfect for busy mornings.

By
Dana Leigh Smith

August 25, 2017

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50 Overnight Oats Recipes for Weight Loss

These easy oatmeals take only minutes to prep the night before and are perfect for busy mornings.

ByDana Leigh SmithAugust 25, 2017

Ready-to-eat cereal isn’t the most waist-friendly variety on supermarket shelves. As it turns out, oatmeal is a much better way to ward off weight gain and slim down. In fact, people who eat it for breakfast feel full longer—even four hours after they put spoon to mouth! That’s sure to keep you out of the snack drawer mid-morning, boosting your weight loss efforts.

But before you rush off and buy the first box you see, understand that not any type will do. The instant varieties often have added sugars and artificial flavors and making slow-cooking oatmeal on the stove can add stress to your already rushed morning routine. That’s where this new trend comes in. All you have to do to whip up a bowl is fill a mason jar or Tupperware container with grains, toppings, add-ins and a liquid like milk or water. Then you throw it in the refrigerator. While you’re sleeping, the flavors fuse together so all you have to do is scarf it down next morning—no cooking required! (Need some incentive to pull these recipes together? This dish is one of the 14 Ways to Lose Your Belly in 14 Days.)

Strawberry Chia

Almonds add a nice crunch to this sweet and satisfying cereal. Plus, the nut contains belly-filling protein and magnesium, a mineral that helps regulate blood sugar. The more stable your blood sugar levels are, the easier it is to keep cravings, which often lead to overeating and weight gain, at bay.

Orchard Bircher Muesli

This warming breakfast is anything but boring or blah. The healthy and satisfying combination of rolled oats, chopped hazelnuts, apricots and cherries will satisfying your taste buds and keep your belly from rumbling before lunchtime, too.

Chunky Monkey

We love the peanut butter, banana and chocolate flavor combo in this dish. Although this would make a satisfying, nutrition-packed breakfast, it could also bode well as a dessert—especially when an ice cream craving strikes!

Pumpkin Pie

Nothing says fall like warm pumpkin oatmeal—and thankfully this is one recipe that will help you maintain your summer bod. The addition of Greek yogurt boosts the protein count to ensure you’ll stay satiated until lunch, while the cinnamon amps up the flavor and keeps your blood sugar levels even kneeled.

Chocolate Chia

Forget coffee—the chia seeds in these oats can provide the energy you need to power your day. These super seeds give you stable energy because of their great ratio of protein, fats and fiber, combined with the fact that they’re low-carb, says nutrition expert Carolyn Brown, MS, RD at Foodtrainers. “They won’t cause spikes and drops in blood sugar or insulin levels, preventing cravings and overeating later.” In other words, they’re exactly what you should eat if you want to lose weight.

Apple Cinnamon Oats with Maple Cream

Skip those nutrient-devoid Apple Cinnamon Cheerios, and fill up with a warm bowl of these similar-tasting oats instead. Unlike the majority of recipes on this list that sit in the fridge overnight, the flavors in this dish fuse in a slow cooker as you snooze. The aroma of apples, brown sugar and vanilla are sure to make waking up a little more tolerable.

Blueberry Muffin

Though this recipe carries about the same number of calories as a blueberry muffin, thanks to i’s sky-high protein and fiber count, it’s far better for your weight loss goals. Plus, the fresh blueberries can help you burn dangerous belly flab. In one 90-day trial, rats fed a blueberry-enriched diet showed significantly reduced abdominal fat than the control group.

Double-Chocolate Brownie Batter

With just 15 grams of sugar per serving, this “brownie” may be one of the best bets for your breakfast bowl—especially if you’re craving something that’s both sweet and satiating. With 10 grams of fiber, it’s sure to tide you over until lunch.

Cherry Chia

Low-sugar, high-protein oatmeal? Not only possible but beyond delicious. You won’t even miss the added sugar, thanks to the addition of fresh sweet cherries and creamy almond butter, a primo source of healthy fat and protein. And speaking of protein, don’t miss these 29 Best Proteins for Weight Loss!

Toasted Pistachio and Pineapple Muesli

It might look a bit scary, but don’t let the fat count turn you away. This recipe is packed with healthy fats from nuts and flax seeds that will help you sail through the morning without hitting up the pastries in the break room.

Orange, Coconut and Vanilla

Most oatmeal recipes call for fruits like berries and bananas, which is why we were so excited to come across a blogger that uses oranges to flavor her breakfast. Give this unique dish a try—your tastebuds will thank you.

Mocha, Banana and Chia

Taking the time to layer your oats with sliced banana ensures that every last spoonful of this parfait will be perfectly balanced, and with flavors like these, you’re going to want them in every bite. Whip up this recipe with slightly green bananas. They’re rich in resistant starch, which boosts satiety and resists digestion. The result: the body has to work harder to digest the food, which promotes fat oxidation and reduces abdominal fat.

Figs and Honey

This recipe calls for plenty of fiber-rich figs to ensure you stay full all the way through to lunchtime. And since the fruit is also a potent source of potassium, your breakfast will also help you ward off water retention and bloat. And to ensure your belly will stay toned and flat, avoid these 30 Bad Habits That Lead to a Fat Belly!

Peach Streusel

Not only will this streusel-inspired dish make your taste buds sing, it will also help you lose weight. New studies suggest that stone fruit like peaches may help ward off metabolic syndrome — a name for a group of risk factors, of which belly fat is a predominant determinant, that increase the risk for obesity-related diseases including diabetes. To discover more fruits that will help you get the body you crave, check out these 6 Fruits for Fat Loss.

Cocoa Banana

The banana and yogurt in this recipe lend a creamy texture and a slightly sweet taste that’s hard not to love. Word of warning, though: When choosing a yogurt to mix in, steer clear of these 8 Worst Yogurts for Weight Loss—they’ll throw your slim-down efforts off track.

Coconut Cardamom

Send the mid-morning munchies packing with these fiber-filled portable parfaits. The blueberries in the homemade jam lend a hefty dose of antioxidants and tumor-blocking compounds while the cardamom boosts circulation, giving your skin a beautiful glow.

Maple Bacon

While bacon for breakfast is nothing new, bacon mixed with oatmeal is something we’ve never seen before. The walnuts provides a satisfying crunch and polyunsaturated fat ( a nutrient that reduces belly-fat storage) while the maple syrup provides a sweet balance to the savory breakfast meat.

Bananas Foster

Waist-shrinking coconut oil, bananas, cholesterol-lowing flax, oats and a host of delicious spices join to create this Instagram-worthy mason jar meal. We can’t think of a tastier—or more filling—way to celebrate the first meal of the day.

Kiwi Coconut Cashew Overnight Oatmeal

Thanks to this tropical-inspired recipe, the kiwi—an under-utilized flat-belly fruit—finally gets its chance to shine! One medium kiwi has about 60 calories and 100 percent of the vitamin C we need in a day, says Alexandra Miller, RDN, LDN, the corporate dietitian at Medifast. Fruits rich in the vitamin help the body oxidize fat during moderate-intensity exercise and can also banish fattening stress hormones like cortisol.

Coconut Latte Oats

Spiked with a quarter-cup of brewed coffee, this is one morning meal that will rev your engine. Freshly brewed java provides plenty of flavor for a negligible calorie cost, so you can go easy on the sweetener without sacrificing flavor.

Sweet Potato Pie Overnight Oatmeal

While not a typical add-in, sweet potatoes can help amp up the nutritional profile of your oats. Not only are they one of the 42 Best Breakfast Foods for Weight Loss, they’re also high in fiber and have a low glycemic index, which means they’re absorbed slowly and keep you feeling full longer. Mixed with nutmeg, chia seeds, pecans and maple syrup, this recipe is a home run.

OVERNIGHT VANILLA OATS

Heat things up with these vanilla oats that provide half of your daily calcium demands (49%), which research suggests is metabolically significant. This is because calcium increases thermogenesis, or core body temp, boosting metabolic activity. And the benefits don’t stop there. Polyunsaturated fats—found in heart-healthy walnuts— activate genes that reduce fat storage and improve insulin metabolism. For even more amazing ways to slim down, check out these 30 Things to Do 30 Minutes Before Bed to Lose Weight.

Double Chocolate Cashew

This recipe calls for rich chocolate cashew milk. As the oats sit in it overnight, they transform from a somewhat flavorless carb into a chocolatey sensation worth waking up for. Mixed with mini chocolate chips and chopped cashews, this is one sweet and crunchy concoction you don’t want to miss!

Almond Joy

Unlike an actual Almond Joy candy bar, these oats carry a reasonable amount of sugar and provide an impressive amount of fiber and protein—two nutrients everyone trying to lose weight should aim to consume at every meal.

MAPLE FRENCH TOAST

French toast is traditionally a calorically dense meal that causes some serious belly fat. But this version tosses a wholesome breakfast food into the mix to deliver the same comfort food feel without the guilt. Plus, every single one of its ingredients provide an opportunity for a serious metabolism kick!

Salted Turtle

A flavor profile no longer reserved for cookies and cupcakes, these salted-turtle-flavored oats taste as delicious as they sound. There’s not much to hate about a combination of sweet and savory flavors, topped with crunchy pecans—even the nutritional stats are on point. Hands down, this dish is a winner.

Matcha Overnight Oats

Loaded with EGCG, a compound that simultaneously boosts lipolysis (the breakdown of fat) and blocks adipogenesis (the formation of fat cells) particularly in the belly, matcha powder is a great addition to your morning breakfast bowl. Love the idea of eating it instead of simply sipping? Check out these 8 Healthy Recipes Using Matcha Green Tea.

Caramel Apple Overnight Oatmeal Smoothie

Love overnight oats but lack the time to put spoon to mouth in the morning? This recipe is the answer you’ve been searching for. This flavors in this oatmeal-filled smoothie fuse together just like overnight oats, but because you mix the ingredients together in the blender it can be enjoyed through a straw. And speaking of smoothies, next time you make one, be sure you’re using some of these 20 Best-Ever Smoothie Ingredients for Weight Loss—and yes, oats made the list!

Raspberry Almond

Though you could technically use any berry to sweeten your oats, resist the urge to make a swap. Raspberries pack more fiber and liquid than most other fruits, boosting feelings of satiety – and keeping you away from the office snacks.